Some people say I think about running too much. Here are those thoughts.

Sunday, November 18, 2012

The Unforgiving Hour

I've had three races since the 22:17 track 5000. Tuesday November 6 was a
5k with the YCRC runners on Stromlo's lovely grass. I ran 22:43 for
that and noted in the diary that the legs were still sore from the
previous day's Speedygeese relay sprints. On November 13 I ran the YCRC
Barrenjoey Drive 5k in 23:07. That was a fairly uneventful race
— ran evenly 'by feel' again and caught up to a few
fast-starting runners in the third lap. Although slower than last year
(22:22), I was encouraged as I hadn't 'busted a gut' to run the time (it
was more of a tempo run than an all-out race). Average heart-rate was
143 (compared to last year's 152) — so 680 heart-beats per km
last year verses a 'fitter' 661 this year. Two days later I raced for an
hour on the track. Strange race that one! I ran round and round. And
round... trying to put in an effort something akin to half-marathon
race-pace. Ended up with 12,575 metres in the hour — 4:46 per
km at an ave HR of 144.

Running hard for an hour on the track isn't easy! Especially as our
Mondo surface is over 10 years old — feels like running on
concrete covered by a thread-bare kitchen carpet. My shins were
complaining for the last 20 minutes. I ran by feel again, dropping back
from Roger early (he stretched out the 'lead' to 40 metres). After about 6k I caught
up rather quickly and moved ahead. With about 8 minutes to run he
appeared on the track just in front of me following a porta-loo stop!
Passed him again, then for a bit of fun after Steve and Helen lapped me
(for the second time) tried to keep them from getting more than 200
metres ahead (1k for the race). Successful with that — also
with running a 'huge' 7 metres further than last year. Average
heart-rate was 2 beats/minute lower so I think I'm marginally fitter
than I was at this time last year.

Immediate plans are to continue racing on the track, do the YCRC events
as tempo runs, Speedygeese sessions for speed/strength and Stromlo
interval sessions for speed-endurance/race-pace muscular co-ordination.
If it all holds together I hope to be in M50 PB form by the new year.
Good luck to all who are racing (or coming back from injury or trying to
run!) — enjoy it if you're running well — if not,
keep trying!

17 Comments:

The Mondo track need replacing as my shins were sore during the race, then the heels also got sore from landing too flat footed, not enough racing. The hour run is mostly about even pacing, so will interesting to have a detailed look at the lap splits when the time sheets are returned.

You are still streaking and still running well. On the one hand that's great, but perhaps on the other hand, it may be time to take a week (or two?) off to fully freshen up and to start running/racing anew. Just a thought ....

Your aerobic base appears pretty good. The fact that the 800m has been your best event, both as a youngster but also in more recent years, indicates that there is a reserve of speed in your legs. Maybe a few weeks with emphasis on hills and drills and then some fairly sharp intervals together with adequate recovery will unlock that speed.

Liz, good thought. Should have had a week or 10 days off after Gold Coast. Maybe the first week of 2013 will have to do now.

Thomas good point. I feel like my HR is being negatively influenced by some long/tiring work days of late. Intuitivey I feel like I'm in better shape than last year.

Canute, yes! I feel like I'm far away from any sort of decent speed - particularly 800m speed! In the intervals at Stromlo last Sunday even 3k race-pace was a strain. Your idea of drills/sharp intervals/recovery to unlock the speed is a good one.

Wow! An hour on the track! That has to be some great mental callousing. I'm guessing you had to run in the same direction the entire time? Have you noticed any particular sense of strain on one side of the body versus the other?

Thanks Cathleen. Yes, pays to leave the brain at home for that one. Left turns all the way - would have loved to change direction. My right calf has been troublesome lately. Now that you mention it, maybe from so many left turns!